Research-Backed Tips to Rock Your Morning With Examples + a Downloadable Worksheet

“Either you run the day or the day runs you.” -Jim Rohn

It’s no secret or surprise that the most successful people in the world are early risers who have cultivated a positive morning routine that involves pouring into themselves and making time for creativity before even checking their phone, opening up their email or diving into their responsibilities. It’s also no secret or surprise that waking up earlier to make time for this is a challenge that many people want to take on, though struggle to find the motivation to do so. If the latter is the case for you, check out my post on The 5 Most Crucial Steps for Becoming a Morning Person before reading this one.

Step 1: Once you’re ready and feel committed to waking up earlier & developing a positive routine, decide what’s important to you. I’m going to share my own personal routine along with the top, research-backed suggestions, but you should also think about how to use this time in a way that works best for you and your goals. What things do you most want to spend time doing in the morning before starting your work day or engaging in other responsibilities? What would make you feel taken care of before starting your day? What things do you find yourself struggling to find/make time for?

Step 2: Decide how long you want to spend on your morning routine. There’s no right or wrong answer to this and some days may look different than others. Ideally, I personally prefer having 1-2 hours to pour into myself before getting started with any sort of work. However, some days I end up sleeping in and only realistically have 30 minutes or less. Either way, I always make sure I’m starting my day with intentional me-time. Hal Elrod, author of The Miracle Morning (an amazing read, btw!), says you can implement a positive morning routine in as little as 6 minutes, so there’s really no excuses here. Make it work for you and your lifestyle, but decide on a length of time and build it into your schedule.

Step 3Get started! There’s no point in having a plan if you don’t implement it. Pick a day and make it happen. It’s likely that your routine will need some tweaking along the way as you start to feel out which things you enjoy doing/how long you want to invest in them. It might also look a little different each day, which is totally fine, too.

Referring back to ‘The Miracle Morning’ by Hal Elrod, he suggests 6 basic principles to implement in your morning routine, which he refers to as S.A.V.E.R.S. This is a great place to get started.


Below is an example of what my personal routine looks like. Because I love accountability, lists and writing, I also created a downloadable & printable worksheet to go along with it. Feel free to use it or make one that works for you!

  1. Wake Up (I admittedly hit snooze once or twice, but if this part is a struggle for you I encourage you to read The 5-Second Rule by Mel Robbins)
  2. Drink 16 ounces of water
  3. Make coffee
  4. Light a candle
  5. Meditate for 5-10 minutes (I use the Headspace app)
  6. List all professional/personal to-dos for the day
  7. Choose 3 top priorities to focus on
  8. Pull and read an affirmation card (I love these)
  9. Read pre-written 2019 intentions out loud
  10. Choose 1 intention to focus on for the day
  11. List 3 things I’m grateful for
  12. Read a personal development book for 10-15 minutes
  13. Write (journaling, listing, social media content or blog post depending on the day)
  14. Workout
  15. Shower
  16. Make breakfast
  17. Review my calendar

I prefer to do ALL of this before checking messages/emails or anything else that might make me feel an urge to respond to someone else’s needs before my own. I don’t do all of these things every single day and sometimes I need more time spent on one area than another, but these things have truly changed and significantly impacted the trajectory of my career and my mental/emotional health.

Here’s the worksheet that I use to guide me (you can download your own copy here!)


Now that I’ve given you some ideas to run with, I’d love to hear which things you’re going to implement, are already including in your own personal morning routine and/or what you struggle with most! Feel free to drop a comment below, send me a DM on instagram or email me to chat.


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